A Beginner S Guide To Getting Started With Pilates

How Often?

Heather Milton, CSCS, a board-certified clinical exercise physiologist with NYU Langone Health in New York City, recommends starting with one or two Pilates workouts a week. For a balanced exercise regimen, think of these as add-ons to other cardio and strength-training workouts you might do throughout the week, Milton says. Pilates will complement these other workouts but doesn’t exactly qualify as a strength-training or aerobic exercise because it doesn’t generally involve enough resistance or raise your heart rate enough.

How Long?

How long the session is depends on your starting point. “If it’s your first time trying Pilates, I would encourage you to aim for at least 20 minutes and slowly increase as you become more familiar and comfortable with the structure of classes,” says Bianca Melas, a Pilates instructor with AloMoves based in Sydney. Milton says you should see your efforts start to pay off within about two months. “When you start, it’s a lot of neuromuscular education — so training the nerves to activate the right muscles,” Milton says. “You can see improvements within six to eight weeks, and that’s when you’re doing it consistently about one or two times a week.”

What Type of Pilates to Start With

Some Pilates classes include specialized equipment, such as a tower or a reformer. Milton recommends starting with a traditional mat Pilates class, however. Any Pilates class can be intimidating if you’re new and unfamiliar with the different exercises. It’s best to start off in a setting where you can get as much instruction as possible, whether it be one-on-one or in a small class taught by a certified Pilates instructor. “Getting some private instruction under your belt and understanding the core principles can help set the basis for classes,” says Jesse Barnett, CSCS, a Pilates instructor and National Strength and Conditioning Association (NSCA)–certified personal trainer with Physical Equilibrium in New York City and East Hampton, New York. “You’ll know how to handle yourself in the class.” In larger classes, the instructor may not be able to give each student personal attention needed to correct form. Victoria Popoff, certified Pilates instructor and owner of Studio V Pilates and Fitness in Modesto, California, says if private instruction is out of your budget, check to see if a studio near your house offers introductory sessions. These are often free or offered at a reduced rate and help you get comfortable with the workout. “Anything that you feel allows your body to move through its fullest range of motions and, frankly, that you feel comfortable in will work,” Barnett says. That said, baggy clothes can make it more difficult for the instructor to check your form. And don’t worry about buying some fancy footwear. Barnett prefers going barefoot for Pilates. “The main reason is friction — you never want to feel like your foot is going to slide,” he says. Shoes can also restrict your foot’s full range of motion, he says. But if you’re not comfortable going barefoot or the studio where you’re practicing doesn’t allow it, try socks with grippers on the bottom. “If I were to wear a sock I’d wear ones with individual toes — that’s the closest thing to a barefoot movement and a barefoot feeling,” Barnett says. If you’re doing Pilates at home, you’ll also want to invest in a few pieces of equipment:

Mat — the thickness comes down to personal comfort1 or 2 yoga blocksFoam roller

Another tip to stay safe and injury-free: Pay attention to how your body feels throughout the workout. “You know your body better than anybody else does, so if you’re doing a class and something doesn’t seem right, flag the instructor or find a modification that works for you,” Milton says. If you’re feeling stiff or it makes you feel more comfortable to do your own warm up, go for it — it can’t hurt. You can do some stretches for five minutes or so before class, such as getting into an all-fours position and moving your hips and spine, Barnett says. The experts we talked to suggested starting with Pilates sessions twice a week, ideally after tougher strength-training workouts. “Pilates can be a great recovery from heavy resistance training,” Barnett says. “They complement each other really well.” According to Cleveland Clinic, one of the reasons founder Joseph Pilates developed his namesake exercise program in the early 20th century was for recovery and injury prevention for dancers. Beyond the Pilates and resistance training, Barnett says to weave in zone 2 cardio workouts. According to the American Council on Exercise (ACE), zone 2 is medium-intensity cardio exercise that makes it somewhat difficult to talk comfortably but can be sustained for a moderate amount of time (think bike riding, swimming, walking briskly, or jogging slowly). The following workout plan from Barnett incorporates the recommended 150 minutes of moderate-intensity aerobic activity plus two strength training sessions each week, according to the American College of Sports Medicine and U.S. Department of Health and Human Services (PDF) physical activity guidelines for adults. Barnett suggests aiming for 60 minutes for the strength training workouts, focusing on all the major muscle groups. But if that amount of time feels like too much, start with a shorter workout and build up to it if you can. Feel free to adjust the plan below to your fitness level. If you’re a beginner or getting back into it after a break, take your time building up. Also, it’s always a good idea to consult a fitness professional as the best exercise program is tailored to your specific needs, Barnett says. Ready? Let’s go.

Week 1

Day 1 Strength or resistance training Day 2 30 minutes Pilates plus 30 minutes cardio Day 3 45 minutes cardio Day 4 Strength or resistance training Day 5 30 minutes Pilates plus 30 minutes cardio Day 6 45 minutes cardio Day 7 Rest

A Beginner S Guide To Getting Started With Pilates

How Often?

How Long?

What Type of Pilates to Start With

Week 1

Week 2

Week 3

Week 4

How Often?#

How Long?#

What Type of Pilates to Start With#

Week 1#

Week 2#

Week 3#

Week 4#

How Often?

How Long?

What Type of Pilates to Start With

Week 1

Week 2

Week 3

Week 4